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072517

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A few of us outside George’s Miti Miti, post- brunch.

Thanks to everyone who came out to brunch at Miti Miti, and thank you George for the hospitality and awesome food! My 3rd or 4th time there with MC, can’t wait to go back. If you’re ever in Park Slope, you have to check out Miti or his other famous restaurant that’s been around for 12 years, Bogota.

WARM UP: AMRAP 5-
15 Russian swings
10 air squats
5 KB push press

MOBILITY: with a band
pull aparts x 20
diagonal x 10
pass through’s x 5
presses x 5

AMRAP 12
12 KB strict press 24/ 16kg
12 front rack walking lunges
12 dbl KB swings
(compare to 041017)

ACCESSORY: 4 rds-
10 paralette heel touch
15 reverse crunches
20 toe touch’s

072417

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Photo CC: Joe Adelantar

WARM UP/ SKILL/ 101: Deadlift, hang clean, push jerk
MOBILITY: super front rack- 2 mins
PREP: 3 rounds, build to WOD weight of-
8 deadlifts
6 hang cleans
4 push jerks

3RFT
400M run
2 rounds of DT
(22 min time cap)

DT:
12 deadlifts 60/ 40kg
9 hang cleans
6 push jerks

072117

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WARM UP: 3 rds-
5 walk outs
10 air squats
30 jumping jacks

MOBILITY:
super front rack- 3 mins
OYO- 3 mins

SKILL: Power clean
PREP: 3×5 power cleans, build to WOD weight.

AMRAP 5
7 Rounds of “The Chief” (70kg/ 40kg)
Max Calorie Row ITR
-REST 5 mins-
AMRAP 5
6 Rounds of “The Chief”
Max Calorie Row ITR
-REST 5 mins-
AMRAP 5
5 Rounds of “The Chief”
Max Calorie Row ITR

**The Chief: 3 Power Cleans, 6 strict push ups, 9 Air Squats**
**ITR = In time remaining.**

072017

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ANNOUNCEMENTS:

  • This Saturdays (July 22nd) 1030AM class AND Foundations will be cancelled because we’ll be at… (see below)
  • CFM BOOZY BRUNCH at George’s restaurant Miti Miti in Park Slope, Saturday July 22nd, 1130am.

WARM UP: 800m run
MOBILITY:
seated forward fold- 90 secs
KB posterior chain hang- 90 secs
cat cow 2×6

STRENGTH
Deadlift 5×5 @60% PL style (reset after each rep, no touch and go)

For time:
50 DU (150 singles)
100 GTO 20/ 10kg
50 DU (150 singles)

071817

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ANNOUNCEMENTS:

  • This Saturdays (July 22nd) 1030AM class AND Foundations will be cancelled because we’ll be at… (see below)
  • CFM BOOZY BRUNCH at George’s awesome restaurant Miti Miti in Park Slope, Saturday July 22nd! View their brunch menu HERE: https://static1.squarespace.com/static/579f69b7be65946021b6a73c/t/58e18308579fb35c69869b4e/1491174183781/MITI_MITI_CC_Brunch_2017_v08_P01.pdf

WARM UP/ SKILL: kipping pull up

For time:
21 – 15 – 9
DB Snatches (50/35)
Calorie Row
…Directly into…
21 – 15 – 9
Box Jump Over (24/20)
Pull-Ups

STRENGTH: KB front squats 6×6

071717

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ANNOUNCEMENTS:

  • This Saturdays (July 22nd) Foundations will be cancelled because we’ll be at… (see below)
  • CFM BOOZY BRUNCH at George’s awesome restaurant Miti Miti in Park Slope, Saturday July 22nd! View their brunch menu HERE: https://static1.squarespace.com/static/579f69b7be65946021b6a73c/t/58e18308579fb35c69869b4e/1491174183781/MITI_MITI_CC_Brunch_2017_v08_P01.pdf

WARM UP/ SKILL: Deadlift, TGU, Power snatch
MOBILITY: 10 reps on striders, reach through’s, walk outs, halos.

“Dallas 5”
AMRAP 5: burpees
REST 1 min
AMRAP 5: 7 deadlifts (70/ 45kg)/ 7 box jumps
REST 1 min
AMRAP 5: DB TGU 40#/ 30#
REST 1 min
AMRAP 5: 7 power snatch (35/ 25kg)/ 7 push ups
REST 1 min
AMRAP 5: Row (calories)

071417

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ANNOUNCEMENTS:

  • Sunday Yoga will resume this Sunday at 9am!
  • This Thursday night’s class (July 13th) will be cancelled, just for this week.
  • Foundations classes will now exclusively take place on Saturdays, no more Tues & Thurs night Foundations. Foundations class 1 will be on the 1st Saturday, Foundations class 2 on the 2nd Saturday, and class 3 on the 3rd Saturday of the month.
  • This Saturdays (July 15th) Foundations will also be cancelled as I’ll be away.

WARM UP: tabata- MB clean

MOBILITY:
partner t spine opener- 3x 10 secs
super front rack- 2 mins

SKILL: Clean

STRENGTH:
14 mins to establish 1rm clean and jerk

For time:
12 – 9 – 6
burpees
wall balls 20/ 14#

071317

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CFM will be having a ladies night at TopGolf in Edison, Saturday July 15th.

ANNOUNCEMENTS:

  • The Quine’s are back! So Sunday Yoga will resume this Sunday at 9am!
  • This Thursday night’s class (July 13th) will be cancelled, just for this week.
  • Foundations classes will now exclusively take place on Saturdays, no more Tues & Thurs night Foundations. Foundations class 1 will be on the 1st Saturday, Foundations class 2 on the 2nd Saturday, and class 3 on the 3rd Saturday of the month.
  • This Saturdays (July 15th) Foundations will also be cancelled as I’ll be away.

WARM UP: 
5 mins on the jump rope

For time:
2k Row/ 1mi run
150 double unders
10 Rounds of Cindy

071217

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WARM UP: Burgener then 3 rds-
6 pass thru’s
6 halo’s
6 power snatch

MOBILITY:
banded trunk mobility- 90 secs per side

SKILL/ STRENGTH:
Low power snatch: 5 x 1.1.1
Build across

AMRAP 4
non dominant hand DB snatch 50/ 35#
-REST 2 mins-
AMRAP 4
dominant hand DB snatch 50/ 35#
(compare to 020717)